Pax of 31 with 5 FNG’s got better this morning at THE O! Parklands grabbed the Ghost Flag!! Special S/O to StarChild for recruiting!
Newman, Little Jerry, Mr. Hat, Gypsy, Mr. Clean, Rodin (FNG), Rhythm, Sully (FNG), Cutless, Cardinal, Nugget, SeaBass, Nickleback, Mayberry, Starchild, Macafee (FNG), Bobble(FNG), Broadway, Scratch, Bean counter, Double Down, Warbucks (FNG), Uncle Rico, Diablo, Methane, Trump, Iron, Glenn Ross, Taco, Wham!, Captain Insano,
Hustle over to basketball courts
Circle up
20 SSH in cadence
15 mountain climbers in cadence
15 Freddy mercurys
15 merkins
Run in place
Circle burpies
Yell F3 name
Mosey over to the hills
Bombs with a 2nd F component
Partner up with someone you’re not familiar with
Pax 1 start exercise, pax 2 run down and up hill
Each time you tag your partner tell them one thing about yourself.
100 merkins
125 squats
150 LBC
Through trail to field hockey field
Quarter pounder
25 yd line: 25 Bobby Hurley
Squat slap hands and into jump shot
back to start line
50 yd line: 50 Daniel sons
Karate Kid crane kick position. Alternate legs in quick succession
back to start line
75 yd line: 75 imperial walkers
back to start line
100 yd line: 100 air shoulder presses
Bernie Sanders back
Caterpillar
PAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through over a Q-prescribed distance or until toasted.
Walk like an Egyptian X 2
Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.
Finish with Dan Taylors
Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”.
Circled up to meet new FNG’s Sully, Rodin, Macafee, Bobble, Warbucks. Learned a little bit more about Cardinal being a Huge Cats fan but a graduate of the University of Louisville (Go Cats).
#3rdF to thank the good Lord for #F3 and all that it stands for.
Thanks for allowing me to lead you!!
Great Q! Thanks!
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Happy, proud, awesome. You killed it Kilo. Glad to know you and I’ll follow you any time! CI
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